Instant Golden Milk

golden milk.jpg

At this point most folks are familiar with this amazing beverage and for good reason! Golden Milk is a delicious, turmeric-based drink that’s a traditional home remedy in India, where it’s known as Haldi Ka Doodh, commonly drank for colds, flus, coughs, and congestion. It’s also often enjoyed simply as a nourishing and calming before-bed tea. Turmeric has been touted to have every health benefit under the sun but here are a few that are true: It definitely decreases chronic, systemic inflammation when taken consistently over time. It’s a vulnerary herb amazingly healing for the skin and especially healing for leaky gut. Many folks with lots of inflammation have injured their guts taking NSAIDS long-term and could really use this healing combo of being anti-inflammatory and gut-healing! It’s a potent digestive bitter, helping us absorb our nutrients and digest our food better (the root of health). And it’s super potent antioxidant, helping fight cancer-causing free radicles in the body. In counties where just 1 tsp/day of turmeric is consumed (largely in food) cancer rates are upwards of 10x lower than in the U.S.! It’s pretty drying though so more than 1 tsp/day isn’t really recommended, or you can mix it with demulcent herbs, such as cinnamon in this Golden Milk🧡 I make what I call Instant Golden Milk balls by mixing turmeric powder with cinnamon, ginger, and cardamom powder and a pinch of black pepper. Then I mix it with a combination of raw honey and ghee (at a mix of about 75% ghee and 25% honey) until I have a dough-like consistency. I roll them into little balls, store on the counter in a mason jar, and then simply dissolve one into hot water/milk when I want a quick cup of instant Golden Milk! See the details for this recipe below! It’s loosely based on the classic Golden Milk recipe, but so many other herbs could be added to this kind of herbal paste preparation, like adaptogens, different spices, and so on- let your imagination and creativity go wild!

Instant Golden Milk

Turmeric powder 1 part
Cardamom powder 1/8 pt
Cinnamon powder 1/8 pt
Ginger powder 1/8 pt
Black Pepper powder 1/8 pt
Raw Honey

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Start by making your powder portion. I recommend making a large batch because these never go bad and don’t even need to be refrigerated! You can make 1 part equal whatever unit you want, so, for example, for the recipe above if you make 1 part equal 1 cup then you’d be using 1 cup turmeric powder and 1/8th cup each (or 2 tbsps) for the cardamom, cinnamon, ginger, and black pepper. Next, add in the ghee and honey at a ratio of approximately 75% ghee and 25% raw honey. This is kitchen medicine, so basically what you’re going for is a consistency and taste that you like.  To make, I recommend adding a little of the ghee and honey at a time, then mixing, and then adding more and mixing. Keep adding the ghee and honey (you need less than you think) and mixing until it gets a dough-like consistency that you can easily roll into little balls, about 1 inch in diameter, using approximately 1.5 tsp/ball. Don’t worry- your hands won’t be permanently stained yellow, but watch-out because it can stain your clothes! One pound of honey and the ghee made from one pound of butter (the jar size that’s usually sold in stores) will be more than enough if you decide to make 1 part equal 1 cup. If you’re a measurements person, keep track of how much powder and honey and ghee it took for you get your desired consistency and taste (maybe you like less ghee and more honey, etc) in a kitchen journal.

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Dosage & Use: For a daily medicinal dose of turmeric eat 1 ball/day. No need to be refrigerated.  These can definitely just be eaten as-in, or they can be dissolved into warm milk (any kind) or water to make an instant cup of Golden Milk- my favorite way to use this paste! Ashwagandha is a lovely addition too. An alternate way to use this preparation is to use this as a spice base for a dish, simply melt on a pan and use as the ghee-honey-spice base for whatever you’re making! You can leave-out the honey if you plan on using it this way but it’s such a small amount that the sweet flavor really hardly comes through once you add it to an entire dish. It’s a versatile preparation- enjoy!

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Ghee Love

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Ghee comes to us by way of Indian cooking and Ayurvedic medicine where it has been revered as a medicinal food for millennia. It’s a total staple in our home and one my all-time favorite concentrated sources of good quality fats. I’ve really been loving it so much lately and decided it was time to write a post about it and spread the ghee love! So what is it? Essentially, it’s clarified butter. In the process of making it the water part of butter evaporates and the milk solids separate out from the fat, leaving us with just the nutrient-rich oils found in butter. Because the water and milk solids are removed you get much more fat (good fats!) per serving than butter. It’s a suitable dairy alternative for folks allergic to dairy (although folks should always be cautious trying it the first time if they have a severe daily allergy) because the milk solids like lactose, which are what cause allergic immune reactions, are strained-out in the process of making it. It has a very high smoke point (485 degrees) making it a wonderful high-heat oil, great for browning aromatic spices for all kinds of dishes, for greasing pans when baking cakes, cookies etc, for frying, sautéing, and can also be substituted for butter in any recipe, including breads, cakes, cookies, and so on. It also makes a delicious swap for butter on bread, on grains, and anywhere else you use butter. It’s also traditional to infuse herbs into ghee!

The Health Benefits of Ghee

  • Increases agni (can be thought of as your digestive or metabolic fire) and improves nutrient absorption and assimilation

  • Nourishes ojas (the body's vital energy)

  • Strengthens the brain and nervous system

  • Lubricates connective tissue and makes the body more flexible

  • Carries the medicinal properties of deeper into the tissues of the body (anupana/vehicle). For this reason its traditional to infuse herbs into ghee- check-out our post on Ashwagandha Ghee for a recipe! This is also part of why its so beneficial to brown the healing aromatic spices in ghee when you’re cooking.

  • Rich in Vitamins A, D, and E. Rich in Vit K2 (when sourced from grass-fed cows)

  • Suitable for dairy-free folks. The casein (there are only small amount in butter to begin with) and lactose is strained-out

  • One of the highest natural sources of CLA (Conjugated Linoleic Acid) – an antioxidant with anti-viral properties

  • Rich in butyric acid, a saturated short-chain fatty acid shown to be anti-inflammatory and to improve gastro-intestinal health (seems to helps heal and seal the gut)

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Making Your Own Ghee

1 lb organic unsalted butter
(makes 1 2/3 cups ghee)

When possible make this with grass-fed/pastured butter- I love the Kerrygold brand. Put the butter in a medium-sized pot and heat gently on medium heat until the butter starts to melt, then reduce heat to low.  Cook until the butter just starts to boil and continue cooking on this low temperature with the lid off the pan.  The butter will often start to sputter and foam as it cooks and then start to quiet down.  This is the water portion cooking off. In about 12-15 minutes your ghee will start to smell like popcorn and turn a lovely golden color, and whitish curds will form on the top of the golden-colored ghee, which are the milk solids separating from the fat.  At this point start watching your ghee very closely to be sure that it doesn't burn!  Soon the whitish curds will turn a light brown color and the boiling will quite down, which means that your ghee is ready!  The total cooking time should not be longer than 15-20 minutes.  Remove the pan from the heat and let the ghee cool until it is just warm and the solid curds have mostly settled to the bottom.  Strain the ghee through cheesecloth into a dry glass jar.  Its important to be sure that no water comes in contact with your finished ghee product, since this will promote bacterial growth and cause you ghee to go bad. If you want your ghee to have a super smooth consistency, then cool it in the fridge. Ghee is shelf-stable and can be stored unrefrigerated. It’s said to improve with age although I’ve never had a batch around long enough to test this! I hope you love ghee as much as I do-Enjoy!

Looking for online herbal learning? Or just want to say “thanks” and help support this blog? In addition to our in-person classes, we also offer online learning through our Patreon Community! Membership starts at just $5/month and there are offerings like monthly online classes, monthly herbal study groups, and more. And if you’ve got enough content in your life it’s also just a great way to say “thanks” if you enjoy the blog!

Homemade Herbal Tallow Balm

Most Tallow Balm recipes I’ve seen out there just add essential oils to tallow, which doesn’t appeal to me on many levels. It’s much harder to make a truly local medicine, you’re missing-out on all the other medicinal constituents found within the herb other than simply the essential (aka volatile) oils, plus it often takes massive amounts of plant material to make just a few drops of essential oil making it highly unsustainable. So I created a recipe for Tallow Balm that works with plants in their whole, full-spectrum, unadulterated form. I love making tallow balm because its such potent kitchen medicine and the process of making it is quite nourishing unto itself. Read on to learn about the amazing medicine of tallow and how to make your own nutritious, non-toxic skin balm.

Suet ready to be rendered into tallow

Suet ready to be rendered into tallow

What’s Tallow?

Simply put, tallow is a pure form of animal fat (generally beef or sheep) that is made by cooking down (also known as rendering) suet, separating the pure fat from the leftover connective tissue. It’s been revered as a cooking fat and topical medicinal for centuries, and for good reason!

Some tallow benefits- it can be used as a high-heat cooking fat and is rich in palmitolic oil which is highly antibacterial and antiviral, so it’s immune-boosting. It’s also nutrient rich, containing high levels of CLA (conjugated linoleic acid), niacin, vitamins B6, B12, K2, selenium, iron, phosphorous, riboflavin, and potassium.

There’s an old herbal adage- “Don’t put anything on your skin that you wouldn’t put into your mouth.” Your skin readily absorbs anything and everything you put on it, and in the case of tallow, this is a good thing meaning your skin care products can actually be nutritious. Plus it has a super long shelf-life, I have a rose-infused tallow balm from a friend that’s just so amazing that I use on my face often (it’s heavenly!) and has lasted for years and still never gone bad, even unrefrigerated.

Another HUGE benefit- tallow is extremely compatible with our own skin’s physiology. It’s made-up of 50-55% saturated fats, the same proportion of fat as our cell membranes, making it extremely absorbable. Isn’t that amazing!? Another cool fact- the word “sebum” actually means “tallow” in Latin! And its super easy to make your own, which is the first step to making you own tallow balm.

Suet melting in the rendering process

Suet melting in the rendering process

How Render Your Own Tallow

Purchase suet from pasture-raised/grass-fed beef at a local farm stand, farmers market or coop. If you don’t see it out don’t be afraid to ask, as most farmers have it available even if its not always in their meat cases! It’s usually frozen, which is fine. Thaw for at least day in the fridge and when you’re ready to make your tallow take it out of the fridge and start by chopping it into small cubes. It’s nice to give the cubes a quick zoom in the food processor to additionally break them up into smaller peices. This step can be skipped but it will move the whole process along faster. Next put it all in a pan on low on the stove and stir now and then. The fat (tallow) will begin melting and separating from the meat and connective tissue (called the cracklin’s, which are totally edible!). This process can take a little while, so be patient. I suggest doing this while you already have to be in the kitchen, ie cooking dinner, making ghee, etc. You’ll know it’s done when the cracklin’s start to brown. Remove the pot from the heat and let cool a bit then strain through cheesecloth into a wide mouth mason jar. Having a metal canning funnel and a strainer that fits into it will make this job very simple, since canning funnels fit into all sizes of mason jar and you’ll want to be straining either into metal or tempered glass because the tallow will be hot! I recommend straining into a pan if you’re making tallow balm, because then you can easily do the next step by just adding your herbs to that pot of tallow. It will solidify at room temp and can be stored refrigerated or frozen for years and several years (if not more) unrefrigerated.

Homemade Herbal Tallow Balm

1 cup tallow
1 cup dried herbs (by volume)
1.5 tbsp olive or coconut oil (optional)

tallow balm.jpg

Melt your pure, rendered tallow in a pot on the stove on low. Next add 1 cup of dried herbs (by volume, not weight) for every cup of tallow you add. You may choose to add olive or coconut oil if you’d like the balm to have a softer consistency, but over-all tallow balms have a hard consistency. This is one of its benefits in my opinion, because a little really goes a long way and these balms last forever! When adding oil I generally choose to add coconut oil because that has a high flash point just like tallow and can take heat without becoming rancid, unlike olive oil.

There are any number of herbs you can add. For an all-purpose tallow balm choose herbs that are categorized as vulneraries, meaning they are known for their wound-healing properties. Common examples in the herbal materia medica include Plantain (Plantago spp), Rose Lf & Petals (Rosa spp), Chickweed (Stellaria media), Violet Lf (Viola spp), Goldenrod flowering tops (Solidego spp), and Calendula Fl (Calendula officinalis). It’s also always important to add antimicrobial and antiseptic herbs to an all-purpose balm. Common and effective herbs that come to mind include Lavender Fl (Lavendula spp), Garden Sage (Salvia officinalis), Oregano (Origanum vulgare), and Bee Balm (Monarda spp). There is no right or wrong here as long as you choose herbs with these herbal actions so I recommend using herbs common in your garden or bioregion, or are easy to purchase in your local herb shop. You will also definitely notice that tallow has a strong smell and smells like the animal fat it is! So I recommend choosing herbs that smell nice, which is how you can avoid adding essential oils, since the tallow will take-on the smell of the herbs. And to be clear- there’s no issue with adding some essential oils if you like! For my balm I chose to use roughly 1 part Calendula Fl, 1 part Plantain lf, 1 part Rose Lf & Fl, and 1/2 part Lavender Fl to make-up the herbs. You can make 1 part any amount you want, so for instance if you need one cup of herbs (8 oz) and were using the ratio of herbs I used then you would use approximately 2.25 oz by volume for 1 part of each herb and for the half part you would use approximately 1.125 ounces. But remember this is kitchen medicine and exact measurements are really not necessary for this preparation. That being said, glass pyrex measuring cups are a wonderful kitchen medicine-making tool to have and list ounces on their sides- I highly recommend them!

Next infuse the herbs into the tallow (and oil if using) on low for hours- the longer the better! It’s ok if the tallow is on a low simmer because it can take some heat. The idea is that you want the tallow to take on the aroma of the herbs but without burning the herbs! If you have a crockpot with a low setting you could also do this in the crockpot, but I prefer the stove. My favorite trick to get it on a nice low temperature and infuse for hours is to stack two of the burners from my gas stove so they’re criss-crossed and stable and set the burner to the lowest setting possible and infuse the pot of tallow and herbs on there. I’ll often let the balm infuse all day this way while I’m home, turn it off at night, and then infuse another day or so, however, you get quite a nice balm with even just 4 hrs of heat. Be sure the oil smells like the herbs before your strain it- let your nose be your guide! When its ready, strain through cheesecloth into a pyrex measuring cup using your canning funnel/strainer set-up if you have one (which I highly recommend!). Then have your tins or glass salve jars ready and pour out your balm and let cool!


Tallow is an amazing skin-healer, perfect for folks with dry, chapped hands or skin. It also makes a wonderful facial moisturizer, which is my favorite way to use it. It’s especially wonderful for folks whose skin suffers in the cold, dry winter air (which is all of us) and is an excellent supportive winter skin care product that nourishes the skin with all the nutrients we discussed above. Our skin is our largest organ of elimination and absorption and is how we take-in much of our sensory information, and when its dry and frazzled our nervous system can often feel frazzled too! Nourishing this literal first-line of defense supports our health-including our mental health- immensely. It also makes an excellent all-purpose salve for common household bumps, scrapes and abrasions. Lastly, tallow balm often helps clear-up, or at least give much relief, to stubborn flare-ups of eczema and psoriasis when nothing else works!

Wishing you all happy medicine-making and healthy winter!


Looking for online herbal learning? Or just want to say “thanks” and help support this blog? In addition to our in-person classes, we also offer online learning through our Patreon Community! Membership starts at just $5/month and there are offerings like monthly online classes, monthly herbal study groups, and more. And if you’ve got enough content in your life it’s also just a great way to say “thanks” if you enjoy the blog!